Did you know that your body is 70% water? The other 30% comprises lean muscle, fat, and bones. Most people in the gym want to gain muscle mass. You need to eat more calorie-rich food to counter the high food requirement that builds muscle to gain muscle. The process of gaining muscle mass requires the proper diet and exercise.
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Increase Your Food Portion Size
Do you know that our body’s requirement for food increases with age? This is because the body needs more calories to maintain muscle mass in older adults. The recommended daily intake for an adult is 2,000 calories per day. However, some people may require more food to gain muscle mass.
To gain muscle, you need to eat more calorie-rich food. Calories can be increased by simply increasing your food portion size. For example, if you usually eat only one chicken breast in a week, increase it to two chicken breasts so that your calorie intake will go up. Interestingly, the increase in calorie intake will not make any difference in weight loss or weight gain, but it will make a difference in gaining muscle mass and losing fat.
Increase the Number of Meals Per Week
The number of meals per week is also important when it comes to gaining muscle mass and losing fat. If you are an active person and work out in the gym twice every day, you should eat six meals per week. One meal should be taken after working out. This is because muscle building requires a lot of calories, and you need to consume them daily to gain muscle mass. All natural pre workout supplements are ideal for persons wishing to gain muscle mass. According to Legion Athletics, “natural pre-workout drinks increase energy, improve mood, sharpen mental focus, increase strength and endurance, and reduce fatigue.”
Incorporate More Weight-Lifting Exercises
The best way to build muscles is to train in the gym. However, it is important to incorporate weight-lifting exercises in your workout routine, which will help you build muscle mass. A personal trainer can help you with proper weight-lifting exercises.
Have A Rest Day
It is crucial to have a rest day. This is because your body needs time to recover and repair the muscles. Also, it will help you avoid injuries and maintain your muscles. You can also follow a workout routine with a rest day between each workout session.
Progressive Overload Exercises
An example of progressive overload is when you lift more weight. This is because lifting heavier weights puts a greater amount of stress on your muscles, eventually leading to muscle hypertrophy.
Consume More Protein
Protein is vital for building muscles because it helps build muscle mass. You can get protein from meat, fish, and eggs. If you are on a diet, you should eat protein-rich foods like chicken or fish. You can also consume protein powder to help with your workout routine.
Conclusively, it is imperative to know the exact number of calories that you need to consume per day so that you will be able to gain muscle mass.